Front Squat and Bench

4/17 Front Squat

Sledge swings
I brought my new 60 pounds sledge that I made so I tried it out.
a couple sets of 3 per arm
2 sets of 5 per arm
I was definitely warm after these.

Snatch
135 for a couple sets
I think I am kind of figuring these out finally. I'll keep them light until I do for sure.

Front Squat
worked up to 365 x 2
285 x 3 for 5 sets

Sumo Deads
I did 5 sets of 3 at 225. These were not hard by any means, I just wanted to see what they would feel like and pull really fast.

Paloff Presses
3 sets of 10

Ab Strap
3 sets of 10

more sledge swings
3 sets of 5 per arm

This new sledge is brutal.




4/18 Bench
Zach came over, which is nice to have someone to bench with for a change.

Front raises with a bar
65 x 3
75 x 3
85 x 3
95 x 3

I would like to break the USAWA record for the holdout so I better work on it.

Bench
worked up to 315 x 5 x 5 sets

Pullups
pathetic x a couple sets

Blast strap pushups with chain
started with 4 chains (80 pounds) and worked to zero doing 3 reps at each weight
one more set starting with 2 chains and doing 5 reps at each weight

Hills
These were awful this week. I think it was because Zach was there and so I was pushing myself to run a lot faster than I probably have been.

10 hills (I was ready to be done after about 4)